WOD

WOD

20min AMRAP

100 Wall Balls 9/6

50 Ring Dips

25 Box Jumps 24/20

Midline

5 rounds

Accumulate 30s L-Hang 60s Rest

Strength

Back Rack Box Step Ups 5×6 (3R+3L)

Box height (20/16)

Score heaviest set

Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00

WOD

10-9-8-7-6-5-4-3-2-1 (CAP 12min)

T2B

Back Squats (70/47.5 )

Box Jump Overs (24/20)

Weighted pull ups 6×4

Score heaviest set Sets on Clock

0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Wod

3rft (CAP 15min)

400m Run

21 Power Snatch 35

WOD

Strength

1 Hang Power Snatch + 1 Full Snatch @80-85%

*Can reset between reps

Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

WOD

Isabel For time (CAP 7min)

30 Snatches 60/42.5

Strength

Front Squat (20 rep session)

1×10 @40%, 1×10 @50%, 1×20 @55%

*The 1×20 is the main working set.

Add 2.5-5% from prevouis week. Sets on Clock: 0:00, 2:30, 5:00

Wod

16min AMRAP

8 Hang Squat Clean 42.5/30

8 C2B Pull Ups

8 Hang Squat Clean 42.5/30

8 Burpees

WOD

3rft (CAP 21min)

150 Double Unders

5 rounds of

3 Power Cleans 70/47.5

6 Push Ups

9 Air Squats

Strength

Deadlift 12-10-8-6-4-4

Score heaviest set of 4

Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00

Wod

For time (CAP 15min)

800m Run

70 Wall Balls 8/6

60 Box Jumps 60/50

50 SDHP 42.5/30

Strength

Srtrict Press/Push Press 4 Sets of:

3 Strict + 7 Push Press

@80-85% of Strict Press 1RM

*Rest 2min between sets

WOD

First 5min

7 Hang Power Cleans 70/47.5

21 Double Unders

Second 5min 1

4 Deadlifts 70/47.5

21 Double Unders

Score = Total Reps

For Time (CAP 20min)

50-40-30-20-10 MB Cleans 8/6

5-4-3-2-1 Strict Pull UPs

Midline 4 sets of

5-10 Strict Toes to Bar

straight into

5-10 Strict Knees to Elbows

Rest 90sec